The 30-Day Rev Up your Metabolism Program

Unlock Your Body’s Fat-Burning Potential with Personalized Coaching, Metabolic Insights, and Comprehensive Tracking January 20th, 2025

Program Details

• Duration: 4 weeks (30 days)
• Location: Virtual & In-person for PNOE Testing + body composition (Solana Beach, CA)
• Program Cost: $497
• Optional Add-Ons:
  • Save 50% on metabolic testing and body fat analysis:
    • Resting Metabolism Test: $197
    • Active/Exercise Metabolism Test: $297
  • Body Fat Testing: Included with metabolic testing package

What’s Included in the Program?

1. Tips to Burn more Calories, burn fat and gain muscle!
   • Macronutrient & Meal Timing: Tailored to your metabolic efficiency, preferences, and lifestyle.
   • Exercise Plan: Designed to optimize fat burning, increase muscle strength, and enhance metabolic health.
2. Tracking Options (For Participants Using Trackers)
   • Integrate HRV (Heart Rate Variability) via SweetBeat Life, Oura Ring, or WHOOP.
   • Monitor glucose levels with a Continuous Glucose Monitor (CGM).
   • Track steps per day and activity levels.
   • Analyze sleep data for recovery insights for QUALITY of sleep.
3. Support & Accountability
   • Weekly Group Zoom Calls (focus on the eight The WHOLESTIC Method elements):
     • Week 1: Nutrition – Enhance metabolic efficiency through personalized eating strategies.
     • Week 2: Exercise – Strength-building workouts and fat-burning zones.
     • Week 3: Stress Management – Optimize hormones and cortisol levels for fat loss.
     • Week 4: Sleep – Leverage restorative sleep for long-term metabolic health.
   • Individual Accountability:
     • Weekly 1:1 coaching call (20 minutes) with Coach Debbie Potts.
     • Daily tracking and journaling through Practice Better for personalized feedback.
4. Discounted Metabolic Testing (for best results):  Test and not guess how to speed up your metabolism with PNOE Metabolism Testing and Analysis.
   1. Local participants can enhance their program with discounted PNOE metabolic testing:
   2. Resting Metabolism Test to determine baseline metabolic rate.
   3. Active/Exercise Metabolism Test to identify fat-burning zones and optimize training.

Program Structure

Week 1: Jumpstart your Metabolism to Burn more Fat

• Optional resting metabolism and body fat tests.
• Create personalized nutrition and exercise plans.
• Begin tracking HRV, glucose, steps, and sleep (if applicable).

Week 2: Build Momentum

• Weekly group call: Nutrition strategies and fine-tuning your eating habits.
• Individual coaching call to review progress and troubleshoot challenges.

Week 3: Overcome Barriers

• Weekly group call: Stress management techniques to enhance fat loss.
• Adjust exercise and nutrition plans based on progress.

Week 4: Optimize Recovery & Results

• Optional active metabolism test to analyze improvements.
• Weekly group call: Sleep optimization and maintaining long-term results.
• Receive updated plans for post-program success.

Why Join?

This program focuses on sustainable fat loss by addressing all eight elements of The WHOLESTIC Method (Nutrition, Exercise, Stress, Sleep, Movement, Gut Health, Hydration, and Happiness). You’ll learn practical strategies to improve metabolism, burn fat efficiently, and build strength without restrictive diets.

The WHOLESTIC Method incorporates eight elements that focus on optimizing health, performance, and longevity by addressing all aspects of a person’s well-being. The elements are:

1. Nutrition:
   • Personalized nutrition based on bio-individual needs.
   • Emphasis on whole, nutrient-dense foods and timing for optimal performance.
2. Exercise:
   • Functional movement and strength training.
   • Balancing endurance, flexibility, and recovery.
3. Sleep:
   • Prioritizing restorative sleep to repair and regenerate the body.
   • Managing sleep hygiene and circadian rhythms.
4. Stress Management:
   • Identifying and mitigating chronic stressors.
   • Incorporating mindfulness, relaxation techniques, and emotional resilience.
5. Hydration:
   • Maintaining optimal hydration levels for cellular health and metabolic efficiency.
   • Understanding individual hydration needs.
6. Gut Health:
   • Supporting digestive function and microbiome balance.
   • Addressing food sensitivities, inflammation, and nutrient absorption.
7. Hormones:
   • Balancing hormone levels to support metabolism, recovery, and mood.
   • Addressing changes during different life stages, such as perimenopause or menopause.
8. Lifestyle & Environment:
   • Creating sustainable habits and addressing environmental toxins.

Emphasizing bio-individuality and integrating health into daily life!

These elements work synergistically to help individuals thrive by addressing root causes and optimizing overall well-being.

Enrollment

• Program Fee: $597
• Optional Add-On Testing:
  • Resting Metabolism Test: $98.50 (50% off)
  • Active/Exercise Metabolism Test: $148.50 (50% off)
  • Body Fat Testing: Included with metabolic testing

Start Your Transformation Today!
Spaces are limited. Sign up now to unlock your fat-burning potential and achieve sustainable results.

Why should you be concerned about your mitochondria to improve your metabolism and HOW you age?

Improving mitochondrial function, promoting the creation of new mitochondria (mitochondrial biogenesis), and clearing out dysfunctional mitochondria (mitophagy) are foundational strategies for enhancing energy production, optimizing metabolism, and slowing down the aging process.

Here’s an overview of strategies to achieve these goals:

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1. Enhance Mitochondrial Function

Healthy mitochondria are essential for efficient energy production and cellular function.

• Nutritional Support:
  • CoQ10/Ubiquinol: Supports mitochondrial electron transport chain efficiency.
  • PQQ (Pyrroloquinoline quinone): Stimulates mitochondrial biogenesis.
  • Magnesium: Essential for ATP production.
  • Omega-3 fatty acids: Support mitochondrial membrane health.
  • NAD+ Boosters: Supplements like nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN) help replenish NAD+ levels, crucial for energy metabolism.
• Lifestyle Strategies:
  • Ketogenic Diet or Intermittent Fasting: Enhances mitochondrial efficiency by increasing fatty acid oxidation.
  • Exercise: Increases mitochondrial function and stimulates biogenesis (see below).

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2. Stimulate Mitochondrial Biogenesis

Mitochondrial biogenesis involves producing new mitochondria, which enhances cellular energy production.

• High-Intensity Interval Training (HIIT):
  • HIIT has been shown to increase PGC-1α (peroxisome proliferator-activated receptor-gamma coactivator-1α), a key regulator of mitochondrial biogenesis.
• Cold Exposure:
  • Cold thermogenesis stimulates mitochondrial biogenesis via activation of brown adipose tissue.
• Supplements:
  • Resveratrol: Activates SIRT1 and PGC-1α.
  • L-Carnitine: Helps transport fatty acids into mitochondria for energy production.
  • Creatine: Supports mitochondrial energy output during exercise.

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3. Promote Mitophagy

Mitophagy is the process of clearing damaged mitochondria, ensuring only healthy ones remain.

• Autophagy Activation:
  • Intermittent Fasting or Time-Restricted Eating: Induces autophagy and mitophagy.
  • Polyphenols: Compounds in green tea (EGCG), turmeric (curcumin), and coffee promote autophagy.
  • Exercise: Stimulates mitophagy through energy stress.
• Supplements and Compounds:
  • Berberine: Activates AMPK, promoting mitochondrial turnover.
  • Spermidine: Enhances mitophagy and longevity.

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4. Boost Mitochondrial Density in Cells

• Endurance Training:
  • Long-duration, moderate-intensity cardio increases mitochondrial density in muscles.
• Resistance Training:
  • Supports mitochondrial density, especially when combined with endurance work.

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5. Reduce Oxidative Stress

Mitochondria are highly sensitive to oxidative damage, which can impair their function.

• Antioxidant Support:
  • Glutathione: The body’s master antioxidant, protects mitochondria.
  • Vitamin C and E: Support overall antioxidant defenses.
  • Alpha-Lipoic Acid: Recycles antioxidants and enhances mitochondrial function.

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6. How This Impacts Aging and Metabolism

• Energy and Metabolism:
  • More and healthier mitochondria mean greater ATP production, which drives metabolism and energy levels.
• Longevity:
  • Efficient mitophagy reduces cellular damage and inflammation, key drivers of aging.
• Cognitive Function:
  • Mitochondrial health is vital for brain energy metabolism, protecting against neurodegenerative diseases.
• Hormone Regulation:
  • Mitochondria are critical in steroid hormone synthesis, impacting hormonal balance during aging.

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By focusing on these strategies, you can revitalize mitochondrial function, promote biogenesis, enhance energy levels, and support a metabolism that sustains vitality and slows the aging process.

to improve fat loss, athletic performance, and longevity markers by optimizing mitochondrial health. This program integrates nutrition, exercise, lifestyle, and targeted supplementation.

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1. Nutrition for Mitochondrial Health

Fat Loss:

• Low-Carb, Higher-Fat Diet:
  • Promotes fat oxidation and mitochondrial efficiency.
  • Aim for 20–40% of calories from healthy fats, prioritizing:
    • Omega-3s: Fatty fish, flaxseeds, and walnuts.
    • Monounsaturated Fats: Olive oil, avocados.
    • MCT Oil: Supports ketone production for energy.
• Carbohydrate Cycling:
  • Align higher-carb days with intense training sessions to fuel performance and replenish glycogen stores.

Athletic Performance:

• Pre-Workout Fuel:
  • Combine 30–40g carbohydrates (glucose + fructose) with 15–20g protein for endurance sessions over 90 minutes.
  • For strength training, focus on 15g protein.
• Intra-Workout:
  • For long endurance sessions, use maltodextrin-fructose mix or metabolic fuels like VESPA or UCAN.
• Post-Workout Recovery:
  • Reproductive years: 35g leucine-rich protein within 45 minutes.
  • Perimenopause and older: 40–60g protein to combat anabolic resistance.
  • Add 0.3g/kg body weight carbohydrates for glycogen replenishment.

Longevity Markers:

• Anti-Inflammatory Diet:
  • Increase intake of polyphenols: Berries, green tea, turmeric, dark chocolate.
  • Consume cruciferous vegetables (broccoli, Brussels sprouts) for detoxification.
• Time-Restricted Eating (TRE):
  • Fast for 14–16 hours overnight to enhance autophagy and mitochondrial efficiency.

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2. Exercise for Fat Loss, Performance, and Longevity

Fat Loss:

• High-Intensity Interval Training (HIIT):
  • Perform 2–3 sessions/week, alternating between 30 seconds all-out effort and 90 seconds recovery (repeat 6–8 times).
  • Increases PGC-1α, promoting mitochondrial biogenesis and fat oxidation.

Athletic Performance:

• Endurance Training:
  • Long-duration aerobic training (60–120 minutes at 65–75% max heart rate) increases mitochondrial density.
• Resistance Training:
  • Focus on compound movements (e.g., squats, deadlifts) 2–3 times/week to support muscle and mitochondrial health.

Longevity Markers:

• Incorporate Zone 2 training (low-intensity steady-state cardio at 60–70% max heart rate) 3–4 times/week to enhance mitochondrial function and metabolic flexibility.
• Add yoga or mobility sessions for stress reduction and flexibility.

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3. Lifestyle Optimization

Cold Exposure:

• Cold plunges at 55–60°F (15–16°C) for 2–4 minutes, 2–3 times per week, to stimulate mitochondrial biogenesis and fat browning.
• Contrast therapy (cold + sauna) can improve metabolic resilience.

Heat Exposure:

• Sauna sessions at 170°F (77°C) for 15–20 minutes, 2–3 times per week, to activate heat shock proteins, improve insulin sensitivity, and support recovery.

Sleep:

• Prioritize 7–9 hours of quality sleep.
• Implement a consistent bedtime routine and limit blue light exposure.

Stress Management:

• Daily practices like meditation, deep breathing, or journaling to lower cortisol, which can inhibit fat loss and mitochondrial function.

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4. Targeted Supplementation

Fat Loss:

• Berberine: 500mg twice daily to improve AMPK activation and insulin sensitivity.
• Green Tea Extract (EGCG): Enhances fat oxidation and metabolism.

Athletic Performance:

• Creatine Monohydrate: 3–5g daily to support energy production and recovery.
• Beta-Alanine: 3.2g daily to reduce muscle fatigue.
• Beetroot Powder/Nitrate: Enhances oxygen delivery for endurance.

Longevity:

• NAD+ Precursors (NR or NMN): 300–500mg daily to enhance mitochondrial health.
• PQQ: 10–20mg daily for mitochondrial biogenesis.
• Spermidine: Supports autophagy and cellular repair.
• Alpha-Lipoic Acid: 300mg daily to reduce oxidative stress.

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5. Track Progress

Metrics for Fat Loss:

• Body composition analysis (e.g., DEXA scans).
• Waist-to-hip ratio and visceral fat levels.

Metrics for Performance:

• VO₂ Max or lactate threshold testing.
• Strength and endurance benchmarks.

Metrics for Longevity:

• Blood markers: hsCRP, fasting insulin, triglyceride-to-HDL ratio, and homocysteine.
• Mitochondrial function tests (if available) or proxy markers like resting metabolic rate (RMR).

How Debbie Potts’ Expertise and Tools Can Optimize Mitochondrial Health, Metabolism, and Longevity Markers

Debbie Potts’ specialized approach—using PNOE metabolic testing, Functional Diagnostic Nutrition Practitioner (FDN-P) health investigations, and Nutritional Therapy assessments—creates a personalized roadmap to optimize mitochondrial function, metabolism, and longevity.

1. PNOE Metabolic Testing

What It Is:

PNOE is a state-of-the-art metabolic testing system that measures your body’s oxygen utilization, CO₂ production, and energy expenditure during rest and exercise. It provides insights into your mitochondrial function, metabolic efficiency, and overall cardiovascular health.

How It Helps:

• Identify Mitochondrial Efficiency:
  • By analyzing your VO₂ max, fat oxidation rates, and respiratory exchange ratio (RER), PNOE pinpoints how efficiently your mitochondria produce energy and burn fat.
  • It detects metabolic inflexibility (e.g., inability to switch between fat and carb metabolism), which is often linked to mitochondrial dysfunction.
• Optimize Fat Loss:
  • Tailors exercise programs to maximize fat oxidation, using data from your unique fat-burning zones (Zone 2 training).
  • Determines the best fueling strategies for your workouts based on your metabolic profile.
• Boost Athletic Performance:
  • Provides real-time data on energy deficits, VO₂ kinetics, and lactate thresholds to fine-tune training plans.
  • Helps track improvements in mitochondrial biogenesis and endurance with consistent testing.
• Improve Longevity Markers:
  • Assessments of resting metabolic rate (RMR) and oxygen efficiency reveal underlying issues like oxidative stress or low mitochondrial capacity, which can be addressed to slow aging.

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2. Functional Diagnostic Nutrition Practitioner (FDN-P) Health Investigation

What It Is:

FDN-P investigations combine advanced lab testing and health history to uncover hidden stressors, imbalances, and metabolic dysfunction that affect mitochondrial health and longevity.

How It Helps:

• Address Root Causes of Mitochondrial Dysfunction:
  • Lab testing identifies hormonal imbalances, gut dysfunction, toxicity, and nutritional deficiencies, all of which impair mitochondrial health.
  • Uncovers chronic inflammation or oxidative stress contributing to mitochondrial damage.
• Targeted Interventions for Fat Loss:
  • Hormonal testing reveals cortisol dysregulation or thyroid imbalances that inhibit fat metabolism.
  • Metabolic markers like fasting insulin and leptin resistance can guide personalized dietary and supplement protocols.
• Enhance Athletic Performance:
  • Testing adrenal health ensures optimized recovery and stress management, preventing burnout and overtraining.
  • Nutrient testing ensures sufficient levels of CoQ10, magnesium, and B vitamins for energy production.
• Support Longevity:
  • Mitochondrial health is tied to systemic inflammation, gut health, and detoxification. FDN-P testing can identify imbalances and recommend targeted therapies to reduce cellular aging.

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3. Nutritional Therapy Assessments

What It Is:

This holistic assessment focuses on bio-individual nutritional needs, using functional testing, diet analysis, and symptomology to optimize health and performance.

How It Helps:

• Fuel Mitochondria and Metabolism:
  • Identifies deficiencies in mitochondrial-supportive nutrients (e.g., magnesium, zinc, iron).
  • Designs meal plans to include mitochondrial-boosting foods like fatty fish, dark leafy greens, and polyphenol-rich foods (berries, green tea).
• Tailored Nutrition for Fat Loss:
  • Custom macronutrient plans optimize fat oxidation and metabolic flexibility.
  • Timing and pairing of protein and carbs enhance recovery and performance.
• Longevity and Cellular Health:
  • Focus on antioxidant-rich, anti-inflammatory foods to reduce oxidative damage to mitochondria.
  • Incorporates fasting protocols or carb cycling for metabolic and mitochondrial health.

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Debbie Potts’ Integrated Approach:

By combining the data from these tools, Debbie can create a comprehensive, personalized plan that targets mitochondrial health, metabolism, and longevity:

1. PNOE Data: Guides exercise, recovery, and fueling strategies based on your metabolic zones and oxygen efficiency.
2. FDN-P Labs: Identifies and addresses root causes of dysfunction, like oxidative stress, hormonal imbalances, or gut dysbiosis.
3. Nutritional Therapy: Provides tailored dietary and supplement strategies to support mitochondrial repair and biogenesis.

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Sample Roadmap:

Phase 1: Assessment and Baseline

• PNOE metabolic testing to assess fat oxidation, VO₂ max, and RMR.
• FDN-P labs to test for mitochondrial stressors (e.g., cortisol, GI health, heavy metals).
• Nutritional therapy assessments for deficiencies and diet customization.

Phase 2: Optimization

• Implement Zone 2 and HIIT workouts for mitochondrial biogenesis.
• Adjust macronutrient ratios to match your metabolism (e.g., ketogenic days for fat loss, carb cycling for performance).
• Begin targeted supplements (e.g., CoQ10, PQQ, NAD+ boosters) based on lab results.

Phase 3: Longevity Focus

• Incorporate fasting or TRE to enhance mitophagy and reduce inflammation.
• Sauna and cold exposure to stimulate cellular resilience.
• Regular re-testing with PNOE and FDN-P labs to track progress and adjust protocols.

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This bio-individual, data-driven approach ensures you’re targeting the key areas for improving fat loss, enhancing athletic performance, and supporting long-term health and vitality.

Supporting Your Mitochondria Beyond Anti-Nutrient Foods

While foods like spinach, nuts, and berries can provide important nutrients, their anti-nutrient content (e.g., oxalates, phytates, lectins) can limit nutrient absorption in some people. There are many alternative ways to feed and support your mitochondria with nutrient-dense, bioavailable options that minimize potential anti-nutrient concerns.

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1. Mitochondria-Supportive Foods Without Anti-Nutrient Concerns

Animal-Based Sources:

• Grass-Fed Beef and Organ Meats (Liver, Heart):
  • Rich in CoQ10, B vitamins, iron, zinc, and bioavailable amino acids for energy production and mitochondrial repair.
• Eggs (Pastured):
  • High in choline for mitochondrial membrane integrity and sulfur compounds for detoxification.
• Fatty Fish (Salmon, Sardines, Mackerel):
  • Provide omega-3 fatty acids (EPA/DHA) to reduce mitochondrial inflammation and improve energy production.
• Collagen-Rich Cuts (Bone Broth, Skin):
  • Contain glycine and proline for mitochondrial repair and overall cellular health.

Plant-Based Sources (Low in Anti-Nutrients):

• Seaweed (Nori, Wakame, Kelp):
  • Packed with iodine, magnesium, and antioxidants for mitochondrial function.
• Cruciferous Vegetables (Broccoli, Brussels Sprouts, Cabbage):
  • Low oxalate and rich in sulfur-containing compounds (glucosinolates) that support detoxification and mitochondrial health.
• Fermented Vegetables (Sauerkraut, Kimchi):
  • Enhance gut health to reduce systemic inflammation and improve nutrient absorption.
• Low-Oxalate Greens (Arugula, Butter Lettuce, Bok Choy):
  • Provide magnesium, potassium, and antioxidants for mitochondrial efficiency.

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2. Optimize Key Nutrients for Mitochondrial Health

• Magnesium:
  Found in pumpkin seeds, avocado, and dark chocolate (low-oxalate options). Crucial for ATP production and energy regulation.
• Vitamin B Complex (B1, B2, B3, B6, B12):
  Supports the electron transport chain and energy metabolism. Found in animal products, eggs, and dairy.
• CoQ10:
  Boosts mitochondrial energy and reduces oxidative stress. Found in beef heart, liver, and fatty fish.
• Iron and Copper:
  Essential for oxygen transport and energy production. Found in shellfish (oysters, clams) and red meat.
• Polyphenols (Low-Anti-Nutrient Sources):
  Found in green tea, olives, and dark chocolate (85%+). These compounds boost mitochondrial biogenesis and combat oxidative stress.

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3. Cooking Methods to Reduce Anti-Nutrients

• Soaking and Sprouting:
  • Reduces phytates in nuts, seeds, and grains while enhancing bioavailability of minerals.
• Fermentation:
  • Breaks down anti-nutrients like oxalates and lectins in vegetables.
• Pressure Cooking:
  • Effectively reduces lectins and other anti-nutrients in beans and legumes.

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4. Supplements to Support Mitochondrial Function

• L-Carnitine:
  Enhances fat transport into mitochondria for energy production.
• Alpha-Lipoic Acid (ALA):
  Acts as a powerful antioxidant and supports mitochondrial energy cycles.
• NAD+ Precursors (NMN, NR):
  Boost mitochondrial energy production and repair.
• PQQ (Pyrroloquinoline Quinone):
  Stimulates mitochondrial biogenesis and reduces oxidative damage.
• Creatine:
  Supports energy buffering in high-demand cells like muscle and brain.

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5. Lifestyle Strategies for Mitochondrial Health

• Exercise:
  • Zone 2 cardio and high-intensity interval training (HIIT) promote mitochondrial biogenesis and fat oxidation.
• Cold and Heat Exposure:
  • Cold plunges and sauna use stimulate mitochondrial resilience and repair through hormesis.
• Fasting or Time-Restricted Eating:
  • Stimulates autophagy and mitophagy, clearing out damaged mitochondria and supporting energy efficiency.
• Light Therapy (Red/NIR):
  • Boosts mitochondrial function and ATP production.

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By incorporating these nutrient-dense, low anti-nutrient foods and supportive strategies into your routine, you can enhance mitochondrial function, optimize metabolism, and support longevity. Let me know if you’d like guidance in tailoring these approaches for your specific needs!